Welcome to this 10-minute meditation focused on who is self-inquiry practice.
We will focus on four questions.
Who is seeing?
Who is hearing?
Who is thinking?
And who is feeling?
Find a comfortable seated or lying position,
Allowing your body to relax and your spine to be straight.
Close your eyes gently or maintain a soft gaze if that feels more comfortable for you.
Begin by bringing your attention to your breath.
Take a few deep breaths,
Allowing yourself to settle into the present moment.
Notice the sensation of the breath as it flows in and out of your body,
Anchoring yourself in the here and now.
With each breath in,
Feel your spine lengthening,
And with each breath out,
Feel your body relax.
Now shift your awareness to your sense of sight.
If you have your eyes open,
Look around.
If your eyes are closed,
Observe what you can see on your mental screen.
Notice any visual sensations that arise.
And as you observe these visual experiences,
Ask yourself,
Who is seeing?
Allow the question to linger in your awareness,
Inviting you to explore the source of your perception.
As you continue to breathe and observe,
Shift your attention to your sense of hearing.
Notice any sounds that you can hear in your environment,
Whether they are close or far.
With each sound,
Ask yourself,
Who is hearing?
Allow the question to deepen your awareness of the listener behind the sounds.
Now bring your attention to your thoughts.
Notice any mental chatter or inner dialogue that may be present in your mind.
As you observe these thoughts,
Ask yourself,
Who is thinking?
Allow the question to permeate your awareness,
Guiding you to explore the source of your mental activity.
Finally,
Shift your attention to your emotions and feelings.
Notice any sensations of joy,
Sadness,
Anger,
Or calm that may be present within you.
With each emotion,
Ask yourself,
Who is feeling?
Allow the inquiry to lead you deeper into the heart of your emotional experience.
With each passing moment,
Continue to explore these inquiries with openness and curiosity.
Notice how they draw your attention away from the content of your experience and towards the essence of perception itself.
If you find yourself getting lost in thought or distraction,
Gently return to these inquiries.
Each time you ask,
Who is seeing?
Who is hearing?
Who is thinking?
Or who is feeling?
You are guiding your awareness back to the present moment.
As we near the end of this meditation,
Take a moment to simply rest in the awareness that arises from these inquiries.
Notice the spaciousness and clarity that emerge when you let go of the need for answers and simply abide in the mystery of perception.
When you're ready,
Gently open your eyes.
Take a deep breath in and as you exhale,
Bring your awareness back to the space around you.
Thank you for joining me in this self-inquiry-based meditation.
May you carry the sense of curiosity and presence you've cultivated into the rest of your day.
Be well.
